{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell Heel-Elevated Squat",
      "kind": "common"
    },
    {
      "text": "Heel-Elevated Dumbbell Squat",
      "kind": "common"
    },
    {
      "text": "Cyclist Squat with Dumbbells",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "squat"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "weight-plate",
        "step"
      ]
    ]
  },
  "external_ids": {
    "wger": "2682"
  },
  "id": "oec:dumbbell-cyclist-squat",
  "instructions": {
    "setup": [
      "Place a sturdy elevation, such as weight plates or a slant board, on the floor.",
      "Hold a dumbbell in each hand at your sides with arms fully extended.",
      "Step onto the elevation with your heels raised and the balls of your feet on the floor, adopting a narrow, hip-width or narrower stance."
    ],
    "steps": [
      "Inhale, brace your core, and keep your torso as upright as possible.",
      "Descend by bending at the knees and hips, allowing your knees to travel freely forward over your toes.",
      "Lower yourself until your thighs reach at least parallel to the floor or your hamstrings contact your calves.",
      "Drive through the midfoot and balls of your feet to reverse the movement and extend your knees and hips back to the starting position.",
      "Exhale as you approach full standing extension."
    ],
    "breathing": "Inhale and brace your core before descending, holding tension through the bottom, and exhale as you drive back to the top.",
    "cues": [
      "Stay tall through your torso.",
      "Push your knees forward over your toes.",
      "Control the descent without bouncing at the bottom."
    ],
    "common_faults": [
      {
        "fault": "Hinging excessively at the hips and leaning forward.",
        "correction": "Maintain an upright torso and emphasize forward knee travel to load the quadriceps."
      },
      {
        "fault": "Letting the heels slip off the elevated surface.",
        "correction": "Ensure your heels are firmly planted on the plate or wedge before beginning each rep."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the heel-elevation surface is stable and will not slide during the movement.",
        "Maintain control of the descent to avoid excessive compressive stress at the knee joint."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Cyclist Squat",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell cyclist squat",
        "url": "https://wger.de/en/exercise/2682/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "JuustoKakku"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-goblet-squat"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-hack-squat"
    },
    {
      "type": "substitute-for",
      "target": "oec:hack-squat"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "narrow"
    }
  },
  "status": "active",
  "summary": "A narrow-stance, heel-elevated dumbbell squat that maximizes knee flexion and upright torso posture to target the quadriceps."
}